Normal blood pressure hovers around 120 mmHG (millimeters of mercury) systolic and 80 mmHG diastolic. Systolic is the pressure as the heart beats and diastolic is as the heart relaxes between beats). A blood pressure level of 140/90 mmHg or higher is considered high. If your blood pressure is between 120/80 mmHg and 139/89 mmHg, then you have pre-hypertension. This means that you don’t have high blood pressure now but are likely to develop it in the future unless you adopt the healthy lifestyle changes described in this brochure. About two-thirds of people over age 65 have high blood pressure, so it begs the question, how do you reduce blood pressure to combat high blood pressure.
Here are some tips on how to reduce blood pressure:

GET ON A DETAILED EXERCISE PROGRAM

Check with your health care provider to see if you need to lose weight. If you do, lose weight slowly using a healthy eating plan and engaging in physical activity. Be physically active and take part of an exercise program. You need to do a multi-faceted approach of cardiovascular exercise and strength resitance. Building muscle mass and burning fat is one of the best ways to keep your blood pressure in check. To follow a detailed exercise program to reduce your blood pressure, take a look at MP45. This is a step-by-step guide listing exactly what you should train (when to run, what body parts to lift, what exercises to do, how many reps, sets, etc.) for all 45 days to get to your healthy weight in only 6 weeks.

DO NOT SMOKE

Nicotine, one of thousands of chemicals found in cigarettes, causes the blood vessels to constrict. This narrowing of the vessels increases blood pressure.

GET ON A HEALTHY EATING PLAN

Setting up a healthy eating plan with foods that are low in trans fats, cholesterol, and refined carbohydrates are the best way to reduce blood pressure. You need to eat to lose excess weight, which means eating high amounts of fruits, vegetables, lean proteins, and complex carbohydrates with a low glycemic index. Lower your salt intake and other forms of sodium; instead, use spices, garlic, and onions to add flavor to your meals. Drink only one alcoholic beverage per night; any more than that will exarcebate your condition. Drink black tea, which is rich in polyphenols. You should be eating roughly every 2-3 hours a day to increase your metabolism and provide your body with ample nutrients. . To follow a detailed eating plan to reduce your blood pressure, take a look at MP45. This is a step-by-step guide listing exactly what you should eat for every meal for all 45 days to get to your healthy weight in only 6 weeks.